Work Capacity / Benchmark "Annie / Benchmark "DT"

4 Rounds for time:
Run 400m
7 Strict Pull Ups
11 Ball Slam @ 25#
15 Push Ups (Unbroken)

Time - 13:28

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups

Time - 7:45


"DT"
5 Rounds for time of:
12 Deadlift @ 155#
9 Hang Power Cleans @ 155#
6 Push Jerk @ 155#

Time - 16:10 (PR)


----------------

Daily Report

• Today's Motivation: "You have to learn the rules of the game. And then you have to play better than anyone else." - Albert Einstein
• Body: 100% I felt great today. 3 workouts = fun. We will see about tomorrow
• Sleep: 8 hours
• Nutrition: Paleo + 2 protein shakes
• Notes: I felt great today I hit a Personal Record on the workout DT by 7 minutes... after 2 workouts. Great day.

Swim / Work Capacity / Endurance / Stamina

Swim 50 yards (freestyle)
Swim 50 yards (combat sidestroke)
Alternate for 1 hour.

6 Rounds for time of:
5 Toes to Bar
10 Squat Cleans @ 135#
15 Burpees

Time: 25:02

Rest 5 minutes then:
Row 5,000 meters

Time: 22:52

-----------------

Daily Report

• Today's Motivation: Impossible is nothing
  
• Body: Tired. About 85% today. Felt better once I got moving
  
• Sleep: 7 Hours
  
• Nutrition: Bad. I had 3 protein bars today... wow.
  
• Notes: I felt good for the most part. My swimming session was productive but I need to get in the water more often. The WOD went great. The swimming drained me a bit but I still powered through it. Mentally I was there. The row sucked. I sprinted the last 500 meters as fast as I could and paid dearly for it.
  

Rest

Daily Report

Today's Motivation: Here's to the crazy ones. The misfits. The rebels. The trouble-makers. The round heads in the square holes. The ones who see things differently. They're not fond of rules, and they have no respect for the
status-quo. You can quote them, disagree with them, glorify, or vilify them. But the only thing you can't do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy ones, we see genius. Because the people who are crazy enough to think they can change the world, are the ones who do. -Unknown

• Body: Tired throughout the day. Must needed rest day
• Sleep: 7 hours
• Nutrition: Not so good today. Too many bad snacks.
• Notes: I was really tired today. I was glad I took today off. Time to hit it hard tomorrow.

Benchmark 30 Muscle Ups / Strength Endurance / Work Capacity

For time:
30 Muscle ups

Time - 5:32 (PR)

Then:
5 rounds for time:
40 Double Unders
30 Box Jumps @ 24"
20 KB Swings @ 53#

Time - 21:38



Daily Report

• CVOD: SQT
  
• Body: Good. 90% Legs still tight but not sore.
  
• Sleep: 9 hours
  
• Nutrition: 90% Paleo. 1 protein shake today
  
• Notes: I felt a bit tired. Once I did the workout I felt energized again. I am going to take tomorrow off I need a rest. The past 5 days have been rough but I wanted to push my limits.
  

Benchmark "Randy"

Randy


In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

75x, 75# Power Snatch for time

Time: 5:49


Daily Report

• CVOD: "Pain is not evil, unless it conquers us." - Charles Kingsley
• Body: 70%, Legs a bit sore, Felt fine during the WOD.
  
• Sleep: 6 hours
  
• Nutrition: So-so, Had 2 not so paleo snacks
  
• Notes: I felt great all day. I had energy when I needed it. Good day overall.
  

Endurance / Stamina

For time:
Swim 1,000 yards
100 Curtis P's @ 2x 53# KBs
Swim 1,000 yards

Every 10 reps of Curtis P's do 5x Pull Up, 5x Push up

Time: 1.55.55

Workout Note(s): Pool closed on my 9th lap in the pool. Ran 800 meters to end the workout.




Daily Report

• CVOD: BUD/S Class 272 secure. Inspiration.
  
• Body: 100%, Felt great today
  
• Sleep: 8 hours
  
• Nutrition: Strict paleo, except for a sandwich post workout aka bread
  
• Notes: Good workout. I need to get better in the water, but my confidence is still going up.
  

Work Capacity / Stamina

For time:
100 Clean and Jerks @ 105#

Every minute drop and do 5 burpees

Time: 17:39

Work Capacity / Benchmark "Jackie"

For time:
Row 1,000 meters
50 Thrusters @ 45# BB
30 Pull Ups

Time: 8:02 (PR)

Strength / Work Capacity / Stamina

Snatch Heavy Single
Worked up to 150#

Then:
Back Squat 3x5
Worked up to 205#

Run 1 mile at a moderate pace

3 Rounds for time:
Row 1,000 meters
12 Clean and Jerk @ 135#

Time: 18:51

Rest Day

Benchmark / "Erin"

Erin


Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

First posted 9 October 2008 Five rounds of:

• 40 pound Dumbbells split clean, 15 reps
• 21 Pull-ups
• Time: 14:12 (used 2x44lb. KBs)
  

Strength / Benchmark "Diane" / Work Capacity / Endurance, Stamina

Deadlift 3x5
Worked up to 345#

"Diane"
21-15-9 reps for time of:
Deadlift 225#
Handstand Push Ups

Time: 7:56 (PR)

Note(s): HSPU head to ground every rep. Wide feet on wall.


For time:
Run 1 mile
Swim 500 Yards
50-40-30-20-10
Push Ups
Flutter Kicks (4 count)
Swim 500 Yards
Run 1 miles

Time: 1:23.07

Work Capacity

WOD #1
Back Squat 5x5
worked up to 235#

Then:
5 Rounds for time of:
6 Power Clean @ 155#
9 Toes to Bar

Time: 5:26

WOD #2
For Time:
10 Clean and Jerk @ 135#
20 Squats
50 Double Unders
8 Clean and Jerk @ 135#
15 Squats
40 Double Unders
6 Clean and Jerk
10 Squats
30 Double Unders
50 Pull Ups

Time: 12:35

Strength Endurance / Benchmark

"Lynn"
5 Rounds for max reps at each exercise:
Bodyweight Bench Press
Max Pull Ups

R1) 16 / 29
R2) 13 / 24
R3) 12 / 21
R4) 13 / 22
R5) 12 / 6

Note(s): Last round I slipped off the pull up bar.

SoCal Sectional Qualifiers

Day 2

WOD 3 "Six Max Efforts"

Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.

Event 1: Row - 3 minutes - max calories
3 min rest
Event 2: Deadlift (275#/185#) - 3 minutes - max reps
3 min rest
Event 3: L-sit - accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (95#/65#) - 3 minutes - max reps
3 min rest
Event 5: Pull-ups (chin over bar) - one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time

Scores:

Row: 61
Deadlift: 22
L-Sit: 47
OHS: 22
Pull ups: 21
Run: 3:20

WOD 3 Overview video ... [wmv] [mov]
WOD 3 Standards video ... [wmv] [mov]

SoCal Sectional Qualifiers

Day 1

Event #1 Stadium Chipper

For time:
- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate, drop the plate and start at zero)
- Run down 83 steps, drop your plate
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- Run up 83 steps
- 35 Wall Ball (10' - 20/14lbs)
- Run down 83 steps
- 70 Double Unders
- Run 100m to the finish line

Time: 22:36

WOD 1 Overview Video... [wmv] [mov]

WOD 1 Movement Standards Video... [wmv] [mov]

Event #2

WOD 2 "Double Down"
Overview: This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Your score for this event is the combined times of both workouts, and based on this time, you will be ranked from fastest to slowest.

Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups

Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row

Total Time: 22:43

WOD 2 Overview... [wmv] [mov]

WOD 2 Movement Standards... [wmv] [mov]

Strength Endurance / Work Capacity

Tabata intervals
Ball Slam @ 30#
Parallette Push Up
GHD Sit Up
KB Swing @ 53#

Score: 8, 7, 5, 11

Endurance / Benchmark "Grace"

Run 8k

Time: 42:54

Rest 4 hours then:
"Grace" 30 Clean and Jerk for time

Time: 3:08

Work Capacity

5 Rounds for time of:
Run 400m
15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Jerk

135# Barbell

Time: 32:18

Work Capacity

For time:
Row 500m
21 OHS @ 115#
21 Box Jumps @ 24"
Row 500m
15 OHS @ 115#
15 Box Jumps @ 24"
Row 500m
9 OHS @ 115#
9 Box Jumps @ 24"

Time: 22:38

Then Later:
21-15-9 reps for time of:
Burpees
Double Unders

Time: 3:22

Strength / Work Capacity

Work up to 1rm Front Squat
255# PR

Then:
21-15-9 reps for time of:
155# Power Clean
Ring Dips
Pull Ups

Time: 11:08

Strength / Work Capacity

Ground to Overhead Anyhow
10 minute time limit

Lift used: Squat Clean, Split Jerk

Weight Lifted: 220#

Then:
"The Chipper"
15 reps 155lb BB squat clean
30 Toes to bar
30 Box jumps 24" box
10/15 Muscle ups
30 PushPress 40lb DBs
30 Double Unders
15 reps 135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 45lb plate

Time: 28:37

Work Capacity, Endurance

5 Rounds for time of:
5 Deadlift @ 275#
10 Burpees

Time: 3:47

Then:
Hill Run
Stairs..

Work Capacity

5 Rounds for time of:
7 Clean to Thruster @ 155#
21 Double Unders

Time: 14:06

Strength / Strength Endurance

Deadlift 5x3

Worked up to 365#

Then:
50-40-30-20-10 reps for time of:
Pull Ups
Ring Dips

Time: 24:09

Strength / Benchmark "Isabel" / Conditioning

Front Squat 5x3
Worked up to 230#

Then:
"Isabel"
30 Snatches for time

Time: 3:24

Then:
Run 700 meters x 5
2 minute rest btw intervals.

Note(s): Run at "Helen" pace

Rest Day

No recovery workout

Benchmark "JT" / Strength Endurance / Work Capacity

WOD #1
"JT"
21-15-9 reps for time of:
Handstand Push Up
Ring Dips
Push ups

Time: 18:24

WOD #2
Complete as many rounds as possible in 8 minutes of:
4 Handstand Push Ups
8 KB Swing @ 70#
12 V-ups

Rounds: 6+4 HSPU

WOD #3
Complete as many rounds as possible in 10 minutes of:
115lb. Thruster
Burpees

Rounds: 6

Endurance/ Work Capacity

Swim 100 Yards
Run 400m
50 Push Ups
Swim 100 Yards
Run 400m
50 Push Press @ 95#
Swim 100 Yards
Run 400m
50 Thrusters @ 95#
Swim 100 Yards
Run 400m
50 Squat Cleans @ 95#
Swim 100 Yards
Run 400m
50 Air Squats

Time: 1 hour 6 minutes 33 seconds

Recovery

Swim 25 yards
10 Push Ups
Swim 25 yards
10 Squats
Swim 25 yards
15 Push Ups
Swim 25 yards
15 Squats
Swim 25 yards
20 Push Ups
Swim 25 yards
20 Squats
Swim 25 yards
15 Push Ups
Swim 25 yards
15 Squats
Swim 25 yards
10 Push Ups
Swim 25 yards
10 Squats

Strength Endurance / Work Capacity

4 Rounds for time of:
400m Run
30 KB Swings @ 70#
30 Ring Push Ups

Time: 21:28

IWT

20 Push Press @ 2x 40#
20 Box Jumps @ 30"
2 minute rest
3 rounds
then:
15 Thrusters @ 2x40#
15 Pull Ups
2 minute rest
3 rounds
then:
Row 250 meters
20 Wall Ball @ 20#
2 minute rest
3 rounds

Work Capacity

5 Rounds for time of:
5 Power Snatches
5 OHS
5 Snatch Balance
350m Sandbag Run

Time: 24:42

Work Capacity

For time:
100m Medball Run @ 20#
45 Ring Dips
100m Medball Run @ 20#
45 OH Walking Lunges @ 20#
100m Medball Run @ 20#
45 Hang Squat Snatches @ 45#
100m Medball Run @ 20#
45 Push Ups
100m Medball Run @ 20#

Time: 12:06

Work Capacity

Deadlift 4x5 @ 285#

Then:
3 Rounds for time of:
15 Ball Slam @ 50#
15 Pull Ups

Time: 6:42

Then Later:
21-18-15-12-9-6-3 reps for time of:
Push Press 95#
Burpees

Time: 13:21

Work Capacity

3 Rounds for time of:
Run 400m
21 Wall Ball shots @ 20#
15 Burpees
9 Thrusters @ 115#

End w/ a final 400m run after the last round

Time: 21:49

Work Capacity

3 Rounds for time of:
500m Row
10 Clean and Jerk @ 135#

Time: 14:37

Note(s): The workouts have been at high duration and work and are gradually getting shorter. I have been transitioning to couplets and triplets for WODs usually with some sort of BW / W lifting combination. Half of February will be getting my raw strength and power back. The past month I have seen what I have lost and what I have kept. Now I will hammer what I suck at... again.

Work Capacity

Complete as many rounds in 20 minutes of:
7 Handstand Push Up
21 Box Jumps @ 20"
7 Pull Ups

Rounds: 5

Strength / Strength Endurance

5 Rounds for time of:
5 Thrusters @ 155#
5 Muscle Ups
Run 400m

Time: 19:04

10&10

For time:
10 Rounds of:
5 Deadlifts @ 185#
5 Pull Ups
Run 400m
10 Rounds of:
5 Push Press @ 2x45#
5 Pull Ups

Time: 40:02

Work Capacity

5 Rounds for time of:
500m Row
7 Thrusters @ 135#

Time: 23:45

Work Capacity

21-15-9 reps for time of:
75lb. Power Snatch
Sit ups
Box Jumps @ 20"
Double Unders

Time: 6:27

501st Post

For time:
Run 400m
50 Sand Bag Clean
50 Ring Dips
50 Ball Slam
Run 400m
40 SB Cleans
40 Ring Dips
40 Ball Slam
Run 400
30 SB Cleans
30 Ring Dips
30 Ball Slams
Run 400
20 SB Cleans
20 Ring Dips
20 Ball Slams
Run 400
10 SB Cleans
10 Ring Dips
10 Ball Slams

Time: 44:25

Task Priority

Task Priority Fight Gone Bad
20 Reps of each. Time Each round for time w/ 1 minute rest btw rounds.
Wall Ball @ 20#
Box Jump @ 20"
Push Press @ 75#
SDLHP @ 75#
Row Calories

I had to modify it so everyone could be working at a different station and not get hung up.

R1) 5:23
R2) 6:01
R3) 6:45

Back Squat

Back Squat 5x5
Worked up to 235#

Then:
10 meter sprint ladder

Then Later:
KB Complex x 4 sets x 5 reps each
1 arm swing R
1 arm clean R
Goblet Squat
1 arm clean L
1 arm swing R

Then Later Later:
5 Rounds for time of:
10 Pull Ups
15 KB Swing @ 88#
20 Push ups
Burpee Broad jump Down / Back the gym

Time: 17:59

Clean

Clean
1x5 @ 50%
1x3 @ 60%
1x3 @ 70%
5x2 @ 80%

80% = 185#

Then:
30/30
4x Toes to Bar
4x Mountain Climber
4x AirDyne/Row

More SEALfit

Warm up: Swim...

Complete as many rounds as possible in 30 minutes of:
3 Clean and Jerk @ 135#
4 Burpees
5 KB Swing @ 53#

Rounds: 16


Note(s) I am so dead from yesterday.

Endurance / Strength Endurance

For time:
Run 1 mile
100 pull-ups
25 x thruster (45#),
100 Push-ups
25 thrusters (45#),
100 KTE
25 thrusters (45#),
100 Squats
Run 1 mile

Time: 1:03:35

www.sealfit.com

Snatch 3x2, 5x1
Worked up to 145# single
then:
1-7 Muscle Up
7-1 KB Swing @ 70#

Time: 13:46

Work Capacity / Strength Endurance

1/12/10
5 Rounds for time of:
10 Squat Snatch @ 115#
30 Wall Ball shots @ 20#

Time: 26:36


1/13/10
For time:
50 Push ups
21 Pull ups
40 Push Ups
18 Pull ups
30 Push Ups
15 Pull Ups
20 Push Ups
12 Pull Ups
10 Push Ups
9 Pull Ups

Time: 13:07

I am back!

21-15-9 reps for time of:
Clean and Jerk @ 135#
Ring Dips

time: 16:01


5 Rounds for time of:
12 KB Swing @ 53#
21 Ring Row
1 lap around CFB

Time: 14:51

For time:
50 Burpees
Run 1 mile
50 Squat Clean Thruster @ 95#
Run 1 mile
50 Burpees

50:16

21-18-15-12 in teams of 2:
Row Calories
Push Press @ 2x 40#
Ring Dips

Time: 38:?

7 Rounds for time of:
5 Squat Clean Thruster (starting @ 95 add ten lbs. each round)
10 Toes to Bar

Time: 15:48

Note(s): These are workouts I did over the past week. It was a lot of fun. I have a lot of work to do but I think I will be back to normal in February.

Update

I will be able to go back to 100% CrossFit starting in early January. Until then. I am stuck doing light low intensity workouts... see you then.

Near Death

For the past 3 weeks I was in the hospital for a bleeding ulcer. I went through 15 units of blood. 3 trips to the hospital. 3 procedures and finally I have stopped bleeding. On the Thursday the 29th of October @ 2am I passed out from blood loss. My roommates found me and called 911.

Upon arriving in the ER I underwent many tests to see what my problem was. I found out that my blood count was at 5 instead of the usual 15-17 range. I enjoyed many blood transfusions and a lot of jello. I puked and crapped blood at the same time.

I am not allowed to lift heavy until January. I am glad it is all over.

Love,
Gil

Hang around

5x5 Hang Snatch
Worked up to 115#

2 days missing

Friday:
Front Squat 5x3
Worked up to 225# PR

then:
10-8-6-4-2 reps for time of:
Burpee Ball Slam @ 25#
Muscle Ups

Time: 10:13

Today:
5 Rounds for time of:
275lb. Deadlift, 7 reps
30 air squats
7 HSPU

Time: 15:01

Fun run

5 Rounds for time of:
400m Run
6 Power Cleans @ 183#
12 Pull Ups

18:31

4 sacred crossings

3 rounds for time of:
10 Wall Ball shots @ 20#
10 Pull Ups
10 Deadlift @ 205#
10 Burpees

6:28

Bipolar Weather

Complete as many rounds as possible in 20 minutes of:
95lb. Thruster, 5 reps
95lbs. Hang Power Clean, 7 reps
95lb. Sumo Deadlift-Highpull, 10 reps

Rounds: 10

Rain

Bench Press 5x3
Worked up to 205#

Then:
5 Rounds for time of:
21 Thrusters @ 75#
21 Double Unders

Time: 12:59

OHS

Overhead Squat 5x2
Worked up to 165#

Then:
3 Rounds for time of:
10 KB Clean and Jerk @ 2x 53#
20 Wall Ball Shots, 20lbs.

Time: 7:17

Painstorm July 2009

3 rounds of:

In 5 minutes run 400m once, then in the remaining time, take 135lb from the ground to overhead as many times as possible.

Rest 1 minute.

In 5 minutes run 400m once, then in the remaining time, do as many muscle-ups as possible.

Rest 1 minute.

Score by total reps: 85

previous score: 98

Biola WOD:

Complete as many reps as possible in 10 minutes of:

95lbs. from Ground to Overhead anyhow

2142

For time:
21 Burpee Pull-ups
42 Box Jumps @ 20"
21 Push Press @ 95#
42 Ring Dips
21 Thrusters @ 95#

Time: 10:14

Rest

Rest Day. Baseball Tomorrow

Tired? So what? CrossFit!

Front Squat 155# x3
Every minute on the Minute for 10 minutes

Then:
For time:
40 Double Unders
40 Split Jumps
30 Double Unders
30 KB Swings @ 53#
20 Double Unders
20 Pull Ups
10 Double Unders
10 Shoulder to Overhead anyhow @ 155#

Time: 7:41

Biola CrossFitters

Back Squat 5x3
then:
2,000 meter row for time

Deads

Deadlift
1x8 @ 215
1x5 @ 255
1x3 @ 305
6x2 @ 355

Then:
50 Ring Push ups

14 minutes of pain

Complete as many rounds as possible in 14 minutes of:
5 Thruster @ 135
5 Burpess

Rounds: 9

Rest

Rest Day

You Must Decide to be Happy.

Yep. Isn't that aggravating? You can't blame it on anyone else, and no one else can do a thing for you. You've just got to decide to be happy, whether or not your logical mind thinks it is rational to be happy and whether or not your moral sense thinks you deserve to be happy. You absolutely will not be happy for any length of time until you decide to, and if you decide to, you can be happy in the face of the most miserable circumstances.

Happy deciding.

Good Clean Fun

Just for fun today...

5 Rounds for time of:
5 Power Cleans @ 185#
5 Handstand Push Ups

Time: 9:06

Biola:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Last Saturday

1.5 mile run w/ 20# dynamax ball

Time: 12:46

100 parallete push ups

Then:
5 Rounds for time of:
7 Chest to Bar Pull-ups
21 Double Unders

Time: 6:33

Abs

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Time: 20ish minutes

Rest Day

WOD: Rest for time:
Time: 24:00 hours.
(Exodus 33:14) And He said, "My Presence will go with you, and I will give you rest."

BIOLA WOD:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Lynn w/ Squats

5 Rounds for max reps:
Bodyweight Bench Press
Pull-ups
Body weight Back Squat

Results:
R1) 15 / 17 / 15
R2) 13 / 22 / 22
R3) 13 / 23 / 23
R4) 13 / 10 / 17
R5) 12 / 18 / 18

Deadlift!!!

Deadlift 7x1
Worked up to: 418lbs. (PR)



Biola WOD:
Row 500 meters
21 Burpees
Run 400 meters

Bodyweight

21-18-15-12-9-6-3 reps for time:
Handstand Push-Up
L Pull-ups

Time: 38:19

Biola WOD:
5 Rounds for max reps. 2 minute rest between rounds.
225lb. Deadlift = scale as needed
95lb. Shoulder Press = scale as needed

FGB

Fight Gone Bad!

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
   
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Note(s): used 24" Box. Started on SDHP

Score: 305. Took third place at CrossFit Costa Mesa. CFCM is a fantastic gym. I had a great time being apart of such a wonderful event.

Heavy

Back Squat 5x3
Worked up to 265#

Note(s): Olympic style squats + ATG

Cool Down:
Ring Dips
Double Unders

4x Suicide Run

Rest

Tired, hot, I need some water

Biola WOD:
10-9-8-7-6-5-4-3-2-1 reps for time of:
95lb. Push Press
Ring Dips

CFFB Hot outside!

Complete as many rounds as possible in 15 minutes of:
3 Power Snatch, 75% of 1rm
followed by 2 rounds of:
3 Pull-ups
6 Push Ups
9 Box Jumps @ 20"

Rounds: 10+2 snatches

Note(s): 100 degrees today... heat + hard wod = death...

Leg blaster

5 Rounds for time of:
250 meter row
10 Deadlift @ 225#
50 Double Unders

Time: 21:09

Work Capacity

21-15-9 reps for time of:
95lb. Thruster
KB Swing, 2 pood
Pull-ups

Time: 11:17

Note(s): I felt really slow. I think I have been neglecting shorter and faster workouts. I stopped to rest a lot. I am going to shift gears and go back towards mainly short and intense workouts aka real CrossFit instead of doing this hybrid crap.

I am also going to try to go back to strict paleo/zone. I have been cheating a lot lately and now it is time to get serious. I forgot I have fight gone bad coming up. I should have been stricter these past few weeks. Now I will not cheat or have processed foods including protein bars. I will also limit my caffeine intake. 30 Days... Starting Tonight.

Biola WOD:
See above...

Rest

Homework Day

Biola WOD:
For time:
500 yard swim
50 Push Ups
100 Squats
50 Push Ups
500 yard wim

Rest

Stayed active: thruster, push up, ball slams for fun.

Power

5 Rounds for time of:
7 Squat Cleans @ 155#
21 Box Jumps @ 30"

Time: 21:41

Note(s): It was freaking hot today. It definately slowed me down. Every clean and every jump took so much energy. It was fun though.

Press it out

5x1 Shoulder Press
Worked up to: 150# PR

115lb. Push Press for max reps
1) 14
2) 14
3) 16 (Push Jerk)

"Barbara" and mini "Helen"

Madness

5 Rounds each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

3 min rest btw rounds

R1) 2:58
R2) 2:54
R3) 3:20
R4) 5:01 (lost count of reps)
R5) 3:54

Note(s): Disapointed about round 4. I lost count of push up reps and sit up reps. I did extra which hurt me for round 5.

Rest 3 hours then:
Mini backwards Helen
3 Rounds for time of:
12 Pull-ups
21 KB Swing (russian) @ 53#
317 meter run

Time: 6:30

Rest

Class, Baseball, Class, training...

Breakfast: 3 eggs, 1 egg white. Chopped bell pepper, onion, and mushrooms. 1 handful of macadamia nuts

Snack: 1 apple, 1 chicken sausage link, handful of nuts.

Lunch: 1 chicken breast, broccoli, carrots, peppers, onion, and mushrooms w/ thai curry sauce. handful of nuts

Dinner: Alaskan wild cod, broccoli and carrots w/ marinara sauce. handful of nuts

Snack: 2 clif bars

Bedtime Snack: 1 chicken sausage link, handful of nuts, baby carrots.

2x the Fun

oops

Workout 1:
3 Rounds for time of:
100ft. Walking Lunge, 2x30# DBs
30 Box Jumps, 24"
20 Weighted Pull-ups, 30#

Note(s): Supposed to be 4 rounds but I had to stop after 3 because I had class. Biola CFers choose to do either WOD 1 or 2 not both. Thank you.

Time: 26:33

Workout 2:
21-18-15-12-9-6-3 reps for time of:
95lb. Power Snatch
Toes to Bar

Time: 18:57

BF: 2 eggs, 2 egg whites, chopped bell pepper, onion, and mushrooms
handful of almonds

Snack: 1 balance bar + odwalla superfood.

Post WOD Meal: 1 chicken breast, 1 apple.

Snack: Chinese chicken wrap + coke zero

Dinner: Wild Alaskan cod, a lot of asparagus. handful of macadamia nuts.

Snack: 1 chicken sausage link, 2 carrots, handful of roasted almonds

Drinks of the Day: Water, coke zero

Heavy

Clean and Jerk 5x1
Worked up to 205#

3 Rounds for time of:
10 KB Cleans @ 2x 53#
15 Ring Dips

Time: 4:09

Biola CFers WOD:
Skill: Kipping Pull-up
WOD:
Run 400 meters
21 Shoulder Press
Run 400 meters
21 Push Press
Run 400 meters
21 Push Jerk

Rest

I am very tired and sore today. Sunday will be fun.

"Danny"

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Enlarge image

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Rounds completed: 3 + 30 box jumps

M,G . Metabolic Nightmare

There is a right way and a wrong way to do everything

6 rounds for time of:
Run 400 meters
25 Burpees

Time: 22:50

Biola WOD:
Front Squat 5x5

100 meter sprint
every minute on the minute for 10 minutes

Feel the heat

OHS 5x5
Worked up to 145#

For time:
10 Thrusters @ 135#
50 Double Unders
8 Thrusters @ 135#
40 Double Unders
6 Thrusters @ 135#
30 Double Unders
4 Thrusters @ 135#
20 Double Unders
2 Thrusters @ 135#
10 Double Unders

Time: 8:27

Then:
10x 60 Yard Sprint
Max rest between sets

Rest

I need another...

Biola WOD:
50 Air Squats
Run 400 meters
21 Push Press
Run 800 meters
21 Push Press
Run 400 meters
50 Air Squats

Rest

I need today off

Biola WOD:
Skill: Shoulder Press / Push Press
21-15-9
Push Press 95#
Ring Dips

2 today... again w/ 2 PRs

Warm Up:
Agility Ladder + Dynamic Warm Up

Skill:
Snatch

Workout 1:
Snatch max load

Result: 160# Snatch (PR)

Rest 6 hours
Then:
5 Rounds for time of:
275lb. Deadlift, 5 reps
10 Burpees

Time: 3:56 (PR)

2 today

Eva knows how to Front Squat

Warm Up:
Snatch Skills
3x 30/30 Squat Jump

Workout:
Front Squat 5x5

Note(s): Worked up to 205#. New 5rm PR.

Then:
100 meter sprint w/ turn around
Every minute on the minute for 10 minutes

Note(s): I never went over 17 seconds.

Rest 3.5 hours
Then:
21-15-9 reps for time of:
Push Press @ 75#
Pull-ups
Burpees

Time: 6:01

Modified painstorm

Eat Paleo/Zone

Complete as many rounds as possible in 30 minutes of:
250 meter Row
200 meter Run
10 Thrusters @ 75% BW
5 Muscle Ups

Rounds: 5

Note(s): 115# Thruster

Rest Day

“Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.”

"Elizabeth"

21-15-9 reps for time of:
135lb. Squat Clean
Ring Dips

Time: 8:09 (PR)

Row, Thruster, Pull-up

For time:
Row 1000 meters
2x 35 pound kb Thruster, 21 reps
21 Pull-ups
Row 750 meters
2x 35 pound kb Thruster, 15 reps
15 Pull-ups
Row 500 meters
2x 35 pound kb Thruster, 9 reps
9 Pull-ups

Time: 20:34